Walking is such an easy exercise to include into your daily routine, but how do you know if it’s truly effective?
Let’s face it. A stroll around the block at your own pace is not sufficient. Your heart rate should be faster and you should probably have worked up a sweat if your workout was effective enough to start a good calorie burn and tone your body up.
And don’t listen to those who scoff your walking habits for their running regime. Running might get the cardio cred but walking scores for weight loss, mood boost and it’s easier on the joints than jogging.
Here are some quick tips on how to make your walk really effective.
1. Tune In
Studies show that up-tempo music increases your walking pace and thus increases your workout. Grab your earphones and make sure you’re listening to some good dance or rock tunes or you’re tuned in to a music station on the radio.
2. Speed It Up
Aim for 4 mph for a very brisk pace and 3 mph for a moderate one. A slow stroll just doesn’t cut it.
Make the most of your workout and up the pace!
3. Tone Up On The Way Part One
Tone up on the way and give your muscles a workout too. Stand in front of a bench or steps. Step left foot up onto bench, press into it to lift to standing on that foot. Slowly lower back down until right foot touches ground. Do 20 reps, then switch legs and repeat.
4. Tone Up On The Way Part Two
Try the lunges and work the top of your legs! Step your left leg forward, lower into lunge with knees at 90 degrees, front knee over ankle. Rise and repeat on your right. Do 20 reps.
5. Work Your Core
After your walk you should be warmed up (sweating, hopefully!) and ready to work your core. Position yourself so you’re lying face down on the ground (preferably carpet or a mat). Rise yourself or your toes and your forearms, leeping your torso parallel with the floor and keeping your upper arms perpendicular with your forearms. Try and hold for 30 seconds. Work your way up to a minute over a few weeks.
